Maximizing your knee range of motion is crucial for maintaining a healthy and active lifestyle. It’s a thing of the past to think experiencing knee pain and limited range of motion is a problem for just the elderly.
There are more and more cases of young, youthful adults going through degenerative symptoms in their knee health.
Having full knee mobility can greatly improve your quality of life, regardless of age.
We will examine some tips and exercises for expanding your knee range of motion. Implementing some, or all of these techniques into your daily routine would be advantageous to your health.
What Could be Affecting Your Knee’s Range of Motion
Full knee range of motion is critical for optimal movement. Even a small loss of motion can lead to limited functioning and pain. And in severe cases, can lead to damage to the knee.
Also, a decrease in motion may lead to a loss of strength and can cause problems in your lower body.
Other factors that could be affecting your knee range of motion include:
- Severe knee injury
- Loose fragment in the knee joint
- Improper rehab after surgery
- Anterior Cruciate Ligament (ACL) restructuring
- Lower extremity ruptures
- Osteoarthritis or chondrosis
- Cartilage tears
- Deterioration of the ACL
- Posterior Cruciate Ligament (PCL) injuries
- MCL Sprain
Movement is Medicine
Exercise benefits the body in many ways, one of them being: Restoring the full range of motion to the knee.
A good warm-up, such as light cardio or dynamic stretching, before your workout can help increase blood flow and prepare your muscles for the movement ahead.
Warming up can also reduce the risk of injury and improve your overall performance.
Consider incorporating strength training exercises into your routine. Reinforcing strength in your lower-body muscles can help improve your knee stability and range of motion.
Exercises like squats, lunges, and glute bridges are all great to strengthen the integrity of your knees. Start with lighter weight then gradually increase as you become stronger.
Stretching is also crucial for maximizing your knee range of motion. One of the best forms is mobility training (a viable method to help move your muscles and joints through their full range of motion and is a great way to decrease your pain and optimize your movement capabilities).
Stretches such as Childs’s pose, 90/90 stretch, and the World’s Greatest Stretch can all help to improve knee flexibility.
Support Can be Necessary For Optimal Knee Range of Motion
In addition to exercise, there are other methods you can enforce to improve your knee range of motion. Wearing proper shoes with good support can help reduce knee pain and prevent injury. Also, maintaining a healthy weight and avoiding high-impact activities can also greatly benefit your knees.
Furthermore, working with a mobility specialist or physical therapist is a great option for those who are struggling with knee pain or limited knee mobility.
They can assess your knee and create a personalized treatment plan tailored to your specific needs. This may include exercises, manual therapy, and other techniques designed to improve your knee health.
Another option is to use supplement devices such as knee braces to support the movement of your knee. Knee braces can provide extra support and stability by easing the demand on your knee and providing comfort.
However, it’s crucial to consult with a doctor or physical therapist before using a knee brace because overuse can weaken the muscles supporting the knee.
Proper Positioning is Essential
Next time you find yourself brutally bored at a meeting or exhausted from your 11+ hour shift and you have 3 more hours to go. Take an account of your posture, it’s probably not the best.
Poor posture can put extra stress on your body and lead to pain and limited mobility.
The slouching and awkward disposition of our bodies does not do any good for our knees either. Make sure to sit and stand with good posture, keeping your knees and hips aligned. Also, consider using a chair with good lumbar (lower back) support to help reduce stress on your knees.
Finally, getting enough rest and hydration can aid your knee’s range of motion. Proper rest and hydration can help reduce inflammation and improve the pliability of your joints.
Let’s Wrap it Up
Don’t be discouraged if you’re lacking in proper motion and constantly feeling discomfort in your knees.
By incorporating the tips and exercises mentioned, you can improve your knee mobility, reduce pain, and enhance your overall physical health and function.
Advancing your knee’s range of motion will provide you with better control of your lower-body mechanics — enriching your quality of life.
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No content on this site should ever be used as a substitute for direct medical advice from your doctor or other licensed clinicians.
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